Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength: 2 rounds for Quality 10 Each Arm Alternating Turkish Get-Ups10 Each Arm Biceps Curls20 Triceps Extensions For biceps curls, complete all rep on one arm before switching to the other side.Conditioning: AMRAP 101,2,3,4,5.. Strict Hand Stand Push-Ups (Fx: Pike Push-Ups)Push Ups Broad JumpsRead More

Virtual Classes! CrossFit – 12:00PM JOIN HERE Nutrition Seminar – 5:00PM JOIN HERE Strength:EMOM 201.)Single arm Overhead Walk (L)2.)Single Arm Overhead Walk (R)3.)Rest4.)Single Arm Farmers Walk (L)5.)Single Arm Farmers Walk (R)Conditioning:40-35-30-25-20-15-10-5Dumbbell/Kettlebell Snatch Hollow Rocks  Read More

Good evening,  I hope you are making the best of this challenging time. I wanted to touch base with you all to provide an update (be sure to follow our Facebook group page for more regular updates). On May 4th, Governor Northam indicated that Virginia would reopen on May 15th with restrictions on how we would be able...Read More

We are disappointed to announce that Governor Northam has withdrawn his plan for the entire state to reopen this Friday, May 15th. At the urging of local politicians, he has extended the small business closure in Northern Virginia through May 28th. Therefore, we are forced to remain closed for a few more weeks. If you...Read More

Survey Results Hello CrossFit Route 7 Community!!! Thank you to 36 people who took the time to complete our 2020 member survey! We appreciate all of the feedback that you gave us as it helps us to continue to improve our operations and your experience at the gym. We are extremely proud to have gotten...Read More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE Nutrition Seminar –...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE “The Longest Mile”4 Rounds10 Burpees100m Run10 Air Squats100m Run10 Push Ups100m Run10 Sit Ups100m RunRead More

Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength:4 RoundsMax Unbroken Strict HSPU (Fx: Pike HSPU)Rest 2:00 After Each RoundConditioning:5 Rounds10 Weighted Sit Ups20 Sit Ups10 Plate Ground to Overhead or Alternating Dumbbell/Kettlebell Snatches20 Steps Overhead Walking LungeRead More

Virtual Classes! CrossFit – 12:00PM JOIN HERE Nutrition Seminar – 5:00PM JOIN HERE Strength:E3MOM 1510 Each Leg Single Leg Romanian DeadliftsCan be done with a barbell, kettlebell, dumbbell, or any other weighted object.Conditioning:6 Rounds10 Burpee Banana Rolls10 Reverse Burpees20 Jumping JacksBurpee banana rolls should be completed by kicking the feet back and bringing the body...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE “Durante Core”5 Rounds10 Hollow Rocks10 V-Ups10 Tuck Ups:10 Hollow Hold1:00 RestConditioning:30:00 Run for Max DistanceEvery 5:00 Perform 30 Push Ups (Fx: 15Push Ups)Read More